Monday 1/10

Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB weighted box step-ups

– 8 bent over reverse fly w/ pause

*Should be heavier than 12/31

B) 10 rounds for time:

– 6 alt. DB power clean + push press (3/side)

– 5 toes to bar

– 4 box step overs

– 20 single unders

Performance

A) E2M x 6 sets:

– 1 power clean + push jerk

*Should be heavier than 12/31

B) 10 rounds for time:

– 1 ground to overhead @ 70-80% of A

– 3 box jump overs (24/20”)

– 5 toes to bar

– 20 double unders

Tuesday 1/11

Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 alt. DB bench press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off bench)

– 8/side DB shoulder external rotations

B) 3 rounds for time

– 600-400-200m run

– 24-16-8 alt. DB snatch

– 24-16-8 push-ups

*Scaling: Elevate push-ups and break them up if needed. Change run to 400-300-200m or sub bike.

Performance

A) E2M x 6 sets:

– 3-2-2-1-1-1 hang power snatch

*Build to a heavy but crisp single.

B) 3 rounds for time

– 600-400-200m run

– 30-20-10 alt. DB snatch

– 30-20-10 CTG push-ups

RX+ complete 15-12-9 or 12-9-6 HSPU

Wednesday 1/12

Fitness & Performance

2 sets total…

3 min AMRAP

– 300m run

– in remaining time AMRAP

• 4 DB push press (35/25s)
• 8 alternating prisoner lunges

R90S

3 min AMRAP

– 375/300m row

• 8 RB swings (53/35)
• 24 double unders

R90S

3 min AMRAP

– 300m run

• 4 pull-ups
• 8 air squats

R90S

3 min AMRAP

-375/300m row

• 8 DB hang power cleans (4/4 @ 50/35)
• 8 abmat sit-ups

R90S

3 min AMRAP

– 300m run

• 8 wallballs (20/14)
• 4 burpees

R90S

*Switch the rows and runs for the second time through.

Thursday 1/13

Fitness

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts

– 6-12 dips

– 6 lemon squeezes

Performance

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts (53/35s)

– 6-12 ring dips

– 6 lemon squeezes

RX+ perform 15/12 cal row

Friday 1/14

Fitness 

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

Performance

A) E2M x 8 sets

– 2 front squats @ 80-90%

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2 RIR

– 12-16 alternating goblet hold lateral lunges

– 8-16 bent over BB rows

– 4/side half kneeling pallof press w/ 4 sec hold

OR

Conditioning Option

3 rounds for time:

– 500/400m row/ski or 1000/800m AB

– 15-12-9 thrusters

– 9-12-15 up/downs

Saturday 1/15

Fitness

TBA

Performance

TBA

Sunday 1/16

10-12pm Open Gym

Monday 1/3

Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 DB incline press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off ground)

– 8/side DB shoulder external rotations

B) E3MOM x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 double DB hang power snatch

– 3-6 up/downs

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 hang power snatch

*Build to a heavy but crisp triple.

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 hang power snatch (96/65, 75/55, 65/45)

– 6 burpees over the bar

RX+ perform 15/12 cal row.

Tuesday 1/4

Fitness 

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12 supinated ring rows

After even sets: 8-12 DB bench press

B) 5 rounds for time

– 200m run

– 10 RKB swings 

– 6 strict pull-ups

Performance

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

B) 5 rounds for time

– 200m run

– 12 RKB swings (53/35)

– 8 pull-ups

*RX+ use 70/44 w/ CTB pull-ups or 5-4-3-2-1 bar muscle-ups.

Wednesday 1/5

Fitness 

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

B) EMOM x 10-20 sets:

– 3 DB/BB thrusters

– 3 hanging knee tuck

– 3 up/down to box step-up

Performance

A) E2M x 8 sets

– 1 front squat w/ 32X1 tempo + 1 regular front squat @ 75-85% 

B) EMOM x 10-20 sets:

– 3 thrusters (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpee box jump overs (24/20”)

Thursday 1/6

Fitness & Performance

2 sets total…

4 min AMRAP

– 300m run

– in remaining time AMRAP

• 4 dips
• 8 alternating prisoner lunges

R2M

4 min AMRAP

– 375/300m row

• 8 abmat sit-ups
• 8 plate ground to overhead (45/35, 35/25)

R2M

4 min AMRAP

– 300m run

• 8 push-ups
• 24 double unders

R2M

4 min AMRAP

– 375/300m row

• 8 wallballs
• 8 DB hang power cleans (4/4 @ 50/35)

R2M

Friday 1/7

Fitness & Performance

A) E2.5M x 6 sets:

– 1 bench press @ 32X1 tempo + 2 bench press@ 75-80%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

B) Strength Option

3-4 sets for quality:

– 8-12/side SA DB presses

– 8-12 BB Romanian deadlifts

– 16 alt. dKB gorilla rows

– 4/side wide stance pallof band press w/ 4 sec pause

OR

Conditioning Option

4-5 rounds for time:

– 250/200m row/ski or 500/400m AB

– 12 DB walking lunges

– 10 DB push press

– 8 lemon squeezes

Saturday 1/8

Fitness 

TBA

Performance

TBA

Sunday 1/9

Open Gym 10-12pm

Monday 12/27

Fitness

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

After odd sets: 8-12 strict supinated pull-ups

After even sets: 8-12 DB bench press

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB up/down devil press
• DB or unweighted box step overs (20/16”)

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 deadlifts

*The second wave should be heavier than the first.

B) 5 rounds for time:

– 200m run

– 10-8-6-4-2 

• DB devil press (35/25s)
• DB box step overs (20/16”)

*RX+ use 50/35s

Tuesday 12/28 – no 7:30pm

Fitness

A) E2.5M x 6 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

After odd sets: 8-12 seated DB press 

After even sets: 8/side bird dog KB/DB row

B) 10 min AMRAP:

– 20 single unders or lateral hops (sub 5 cal row)

– 2 goblet/prisoner reverse lunges 

– 6 push-ups (elevated if needed)

Performance

A) E2.5M x 6 sets

– 1 front squat w/ 32X1 tempo @ 70-80% + 2 regular front squats

B) 10 min AMRAP:

– 20 double unders

– 2 front rack reverse lunges (95/65, 75/55, 65/45)

– 6 hand release push-ups

*Add 2 reps to the lunges each round. Pick a weight that you could do 20 UB with.

*RX+ perform 3 HSPUs.

Wednesday 12/29 – no 7:30pm

Fitness

2 sets total:

5 min

– 400m run

– AMRAP in remaining time…

• 4 box step ups
• 8 KB swings 

R2.5M

5 min

– 400m row

– AMRAP in remaining time…

• 4 hanging knee raises
• 8 wallballs

R2.5M

5 min

– 400m run or 400m row or 800m AB or 325m ski

– AMRAP in remaining time…

• 4 dips
• 8 DB SA hang power cleans (2/2/2/2)

R2.5M

Performance

2 sets total:

5 min

– 400m run

– AMRAP in remaining time…

• 4 box jump overs (24/20”)
• 8 KB swings (53/35)

R2.5M

5 min

– 500/400m row

– AMRAP in remaining time…

• 4 toes to bar 
• 8 wallballs (20/14)

R2.5M

5 min

– 400m run or 500/400m row or 1000/800m AB or 400/325m ski

– AMRAP in remaining time…

• 4 dips
• 8 DB SA hang power cleans (2/2/2/2 @ 50/35)

R2.5M

Thursday 12/30 – no 7:30pm

Fitness & Performance

A) E2.5M x 6 sets:

– 3 bench press @ 32X1 tempo @ 70-75%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

Fitness

B) E2MOM x 8, 10 or 12 sets (alternating)

Station 1:

– 12/9 or 10/8 cal row

– 8 push-ups

Station 2: 

– 12/9 or 10/8 cal row

– 8 alt. DB snatch (50/35)

Performance

B) E2MOM x 8, 10 or 12 sets (alternating)

Station 1:

– 12/9 cal row

– 10 push-ups

Station 2: 

– 12/9 cal row

– 10 alt. DB snatch (50/35)

RX+ complete 15/12 cal row

Friday 12/31 – no 5:30/6:30/7:30pm

Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB goblet hold weighted step-ups

– 8 bent over reverse fly w/ pause

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

R10S between singles

*Should be heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2RIR

– 12-16 alt. lateral lunges 

– 8-16 bent over BB rows

– 12-16 hanging knee raises (DB weighted if possible)

OR

Conditioning Option

Time trial (pick one)

– 2K row

– 5K bike

Saturday 1/1 – 9am only

Fitness & Performance

“Fight Gone Bad”

• 3 rounds for total reps:
• – 1 minute wallballs (20/14)
• – 1 minute KB sumo deadlift highpulls (70/53)
• – 1 minute box jumps (20 in)
• – 1 minute push press (75/55)
• – 1 minute row for calories
• – 1 minute rest

Sunday 1/2

Open Gym 10-12pm

Monday 11/29

Fitness & Performance

A) E3M x 4 sets:

– 8-12 BB Romanian deadlifts @ 50-65%

– 8-12 DB floor press w/ pause

– 8-12/side bent over KB row

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 alt DB hang power clean (50/35 switch every 5 reps)

– 30-20-10 push-ups

*Fitness scale with 400-300-200m runs and/or elevated push-ups

C) 2-3 sets:
– 10 hollow rocks

– 20 sec/side side plank

– 30 mountain climbers

Rest as needed

Tuesday 11/30

Fitness

A) E3M x 5 sets:

– 5 BB/dKB front squats w/ 32X1 tempo

– 8-12 DB tall kneeling press 

– 8-12 ring rows

Performance

A) E3M x 5 sets

– 5 front squats w/ 32X1 tempo @50-60%

Fitness & Performance

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB/KB thrusters (35/25s)

– 6 pull-ups

RX+ complete 15/12 cal row and/or with CTB pull-ups.

Wednesday 12/1

Fitness

2 sets total:

8 min AMRAP

– 250/200m row

– 10 RKB swings

– 6 up/downs

+

R4M

+

8 min AMRAP

– 200m run

– 10 air squats 

– 6 hanging knee raises

+

R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 6 hang power cleans (115/75, 95/65)

– 6 burpees over barbell

+

R4M

+

8 min AMRAP

– 200m run

– 12 air squats 

– 6 toes to bar

+

R4M

Thursday 12/2

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 12-16 alternating DB incline press

– 12-16 banded good mornings

Station 2:

– 12-16 alternating KB gorilla rows

– 12-16 seated leg lift overs

B) 10 min AMRAP

– 2 alternating DB snatches

– 4 DB box step-overs

– 18 single unders

*Add 2 reps to DB snatches every round

Performance

A) E2M x 8 sets

Sets 1-2: 3 position snatch (high, hang, 2” below knee)

Sets 3-4: 2 position snatch (hang, 2” below knee)

Sets 5-8: 1 position snatch (2” below knee) 

*Receive in a squat if able

B) 10 min AMRAP:

– 1 squat snatch (95/65)

– 3 box jump overs (24/20”)

– 18 double unders

*Add 1 rep to snatch every round

*RX+ use 115/75

Friday 12/3

Fitness

A) E2.5M x 6 sets

– 3-6 bench press

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Performance

A) E2.5M x 6 sets

– bench press

*Set 1: 5 @ 70%.

*Set 2: 3 @ 80% 

*Sets 3-6: 1-3  @ 82.5%-92.5%

After odd sets: 

– 8 DB lat pull-over

After even sets:

– 8/side DB external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side split squat (harder: RFE, easier: regular split squat)

– 12-16 overhead double banded tricep extension (red/red, red/green, green/green)

– 8-12 DB weighted hanging knee raises

– 12-16 BB drag curls

OR 

Conditioning Option

5 sets:

– 500m row / 1000m bike / 400m ski

R2M

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.

Saturday 12/4

Fitness

TBA

Performance

TBA

Sunday 12/5

10-12pm Open Gym